Ignore the Competition

"Lindsey Vonn is the best skier ever. I love her as a friend, but if I spent my competitive life worrying about how she's skiing, it would run me into the ground. Instead, I try to be my own best. Focusing on myself rather than someone else sets me up to perform even better." —STACEY COOK,alpine skiing

Couples Therapy

"My skating partner, Charlie, and I have been competing for 16 years, and I learned when we were really young that if we're going to be a team, we're a team every day, good days and bad. We fall as a team, and we never place blame. It's important to get to that point if you want to be productive. You can't keep score." —MERYL DAVIS,ice dancing

Put Your Hair on Ice

"I towel-dry my hair, then put on a dab of conditioner. I let it sit for five minutes, then I rinse it in freezing cold water. It's a bit brutal, but it makes it shine!" —GRETE ELIASSEN,freestyle skiing

Talk Yourself Into It

"Step outside of yourself. I pretend somebody else is telling me why she can't work out, eat right or get out of bed. If I can say, 'That makes sense,' then I cut myself slack. If I can't, I get moving." —ELANA MEYERS,bobsledding

In a saucepan over medium heat, combine peanut butter and honey, stirring well. Remove from heat; stir in oats, blueberries, protein powder, coconut flakes and flaxseed. Pour into a square glass baking dish and freeze 1 hour. Remove and cut into bars. Store in fridge for up to a week.

Me? Sick? Never!

"I drink ginger tea at the first sign of a sniffle. Cube a few inches of raw ginger—the more you chop it, the stronger it will be—and steep it in boiling water, adding honey and lemon. Along with enough rest, it nips any cold." —KELLY CLARK,snowboarding, half-pipe

Make a Sprint Feel Easier

"The key: Go as fast as you can while exerting the least amount of energy possible. To do it, relax and keep your breathing steady. If you hold your breath, you'll tire faster." —BRITTANY BOWE,speed-skating, long track

Lead Like a Boss

"If you start acting a certain way because you think that's what is expected of you, it comes off as inauthentic, and people see your lack of confidence. Find your leadership style. I'm vocal, loud, outspoken. Not being afraid to talk is my strength, which means it's exactly what I should be doing." —JULIE CHU,ice hockey

Move Even More

"Good things come to those who wait. Greater things come to those who get off their ass and do anything to make it happen. No, you're not going to be motivated every day. You don't have to like it every day. But what separates the best from the rest is that you do it anyway." —EMILY COOK,freestyle skiing, aerials

You Need a Gaiter

"People who don't live in the mountains think it's cool to just wear sunglasses. But you still have to protect yourself from the snow and cold. Put on a beanie and neck gaiter, and slather on sunscreen." —GRETCHEN BLEILER,snowboarding, half-pipe

Your New A.M. Routine

"After doing work with a mental-strength coach, I moved up to second in the world. The exercise that changed my life: Every morning, I write down three things I want to work on. Drink more water, be more patient, anything. At the end of the day, I add three things that went well. It's incredible how much I've evolved by focusing on my strengths rather than what went wrong." —HEALTHER McPHIE,freestyle skiing, moguls

Look Like an Ice Queen ... in a Good Way

"If you're a little shaky on skates, take baby steps and march, picking up each blade between steps. The more flat-footed you are, the better. And if you feel like you're going to fall, squat and throw your hands in front of you." —ASHLEY WAGNER,figure skating

Squash Any Fear

"If I feel scared, I think of what I'm worried about and flip it into a positive thought. Instead of 'What if I step on my sled?' I say, 'Keep your eyes focused on your feet.'" —NOELLE PIKUS-PACE,skeleton

Play It Straight

Shake the Shivers

"To warm up, I'll do good mornings: Stand with your legs shoulder-width apart, hands on hips, and bend forward, pushing hips back and rolling down one vertebra at a time until your back is flat. Then come back up. It fires every muscle in your back, warms your core and gets the blood flowing." —MIKAELA SHIFFRIN,alpine skiing

Tone Abs Like Whoa

"For a tight core I lie on my back, arms out to my sides, feet straight up in the air. I drop them from one side to the other, tapping toes to the floor. Do 3 sets of 10 reps." —JULIA MANCUSO,alpine skiing

Have a Good Time, Already

"My mantra, as cheesy as it sounds: Have fun! By the time I'm ready to compete, the work is over, and I have to have faith that my training will pay off. I ski my best when I feel challenged, but also confident and happy." —HANNAH KEARNEY,freestyle skiing, moguls

Never Choke Again

"Whether you're going into a game or a job interview, it's all about preparation. That's what gives me confidence. You can't just show up and rock it. Do your research, practice, and you'll be less nervous." —JULIE CHU,ice hockey

Don't Freak Out Over Being a Beginner

"You may feel embarrassed but—this may sound cold—remember that nobody really cares about you. The 10-year-olds in your lesson don't care, and if they do, so what? You'll never see them again!" —HEATHER McPHIE,freestyle skiing, moguls

Freshen Up Your Gym Bag

Save Your Cell Battery in the Cold

"Those Buff headwear pieces ($28 and up; PlanetBuff.com) keep your head and neck warm, and I also wrap my phone in one inside my pocket, which gives it more insulation and helps keep its charge longer." —KIKKAN RANDALL,cross-country skiing

Feel Relaxed Anywhere

"I have this USB drive that diffuses essential oils ($24; Florame-USA.com) when you plug it into your computer. I put eucalyptus in there. So, when I'm on the road, I feel at home and comfortable wherever I am." —GRETCHEN BLEILER,snowboarding, half-pipe

Put On the Perfect Coat

"When I just want to pop on a jacket to play outside, I love Columbia's simple puffy jacket in pink ($220; Columbia.com). It's super collapsible, so you can pack it in your backpack and pull it out or stow it at any time. And the bright pink makes a cold day more cheerful." —EMILY COOK,freestyle skiing, aerials

Nix Cold-Weather Cramps

"When you exercise outside in the winter, you don't sweat as much, so you have to constantly remind yourself to stay hydrated to ward off muscle cramps. I have two to three glasses of water with each meal, plus a liter during each workout." —ELANA MEYERS,bobsledding

Take a Friend to Your Next Workout

"Training with a friend is way more fun than doing it alone. When my teammates and I train together, we push each other to be stronger and better. But we never compete. The only place for competition is after the start gun and before the finish line." —JESSIE DIGGINS,cross-country skiing

Make It Feel Like July

"Here's a team drink we created, which feels like summer: Fill a blender with ice, add pineapple juice, Malibu coconut rum and a splash of orange juice. If you put it in a fancy stem glass, you can be like, 'Look what we did!'" —JULIE CHU,ice hockey

Left: Hilary Knight, Chu and Meghan Duggan in Times Square, October 2013.

Reach Your Goal

"If you constantly reward yourself for doing a good job, you'll reach your goal quicker and have more fun. Some days, a win is just getting out of bed. So celebrate your small victories. I love treating myself to new running shorts, facials and mani-pedis. I do gold on my toes!" —ELANA MEYERS,bobsledding

Win Competitions (and Friends)

"At the World Cup last year, I beat Noelle Pikus-Pace on the first run. At the bottom of the track, she asked me for help, and I gave it to her. On the next run, she beat me by a tenth of a second! You help your teammates because that's the way it should be. And may the best woman win." —KATIE UHLAENDER,skeleton